Date: 07/26/2025 07/27/2025
Location: Star Ocean Meditation Center
Teacher: Otto Huang
Buddhist Diet and Regimen
Kiwi
Kiwi: A Superfruit Rich in Vitamin C and Fiber
1. What is Kiwi?
Kiwi (Actinidia deliciosa), also known as the kiwifruit, is a nutrient-packed fruit originally from China and later popularized in New Zealand. It has a smooth or fuzzy brown skin, with green or golden flesh that is juicy, tangy, and rich in essential nutrients and antioxidants.
2. Nutritional Value of Kiwi
Kiwi is a low-calorie, high-nutrient fruit packed with vitamins, minerals, and fiber. Key nutrients include:
1.Vitamin C: Extremely high content that boosts immunity and promotes skin health.
2.Dietary Fiber: Supports digestion and gut health.
3.Folate: Aids in cell growth and is especially beneficial for pregnant women.
4.Potassium: Helps regulate blood pressure and maintain fluid balance.
5.Antioxidants (Polyphenols & Flavonoids): Protect cells from free radical damage.
3. Health Benefits of Kiwi
1.Boosts Immunity: High vitamin C content enhances the immune system and prevents colds.
2.Aids Digestion: Rich in fiber, improving gut function and relieving constipation.
3.Supports Heart Health: Low sodium and high potassium levels help regulate blood pressure and reduce cardiovascular risks.
4.Antioxidant and Anti-Aging Effects: Helps fight free radical damage and slow aging.
5.Helps Regulate Blood Sugar: Low glycemic index (GI), making it a good choice for blood sugar management.
4. Best Ways to Eat Kiwi
1.Eaten Fresh: Peeled or sliced for a juicy, tangy snack.
2.Kiwi Salad: Combined with nuts and other fruits for a refreshing dish.
3.Kiwi Juice: Freshly blended with lemon or orange for extra flavor.
4.Kiwi Oatmeal: Mixed with oatmeal for a nutrient-rich breakfast.
5.Kiwi Jam: Homemade jam spread on toast or used as a sweetener.
5. Interesting Facts About Kiwi
How to Choose the Best Kiwi?
Look for smooth-skinned fruits with slight softness when gently pressed.
Can Kiwi Be Eaten with the Skin?
Yes, but it should be washed thoroughly to remove fuzz.
Is It Safe to Eat Kiwi Every Day?
Yes, consuming 1-2 kiwis per day provides ample vitamin C and fiber for overall health.
Conclusion
Kiwi is a vitamin C-rich, fiber-packed, and antioxidant-loaded superfruit. Regular consumption supports immunity, digestion, heart health, and anti-aging benefits. Whether eaten fresh, juiced, mixed with oatmeal, or made into jam, kiwi is a delicious and nutritious addition to a healthy diet.
